A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press + 2 Overhead Squats x 1 rep
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
At the 14 minute mark…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Hip Power Clean
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Clean
(Bring to the bar into your power position and perform a power clean. Bar should not lower at all once it is raised into the hang position)
D.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat with a 4 second lowering phase x 3 reps
*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 80%
E.
Every 2 minutes, for 8 minutes (4 sets):
Pull-Ups x 10 reps
(add weight if possible)